Perfect pastas

It's that time of year - flu season, and we've seen more than a few friends and family members knocked out by the nasty bug. In keeping with Vibes Cuisine's motto that food should always be your first medicine, we're sharing a 'souped-up' chicken soup with pasta and veggies for a satisfying meal for the entire family.

Pasta is always perfect - a comfort food for big and little kids. Versatility is one reason this food is so popular - there are wholewheat and veggie versions, as well as a great selection of shapes and sizes to choose from. A popular dish is lasagna roll-ups - less fussy than lasagna, adaptable to whatever protein you have to use and more economical. You can control your cheese and add more veggies if desired. Get creative with your flavour combinations for this one.

Shrimp works well with noodles and sauce. In the Vibes kitchen, pre-cooked shrimp is great for a busy schedule but we've been loving the raw sea bob found in our grocer's freezer. Small, baby sized 'swims' like you would find in a patty, they are full of flavour and more than reasonable at $250 per lb.

We've been loving them in all types of sauces, soups (even pizza toppings) and they work well in the recipe provided today. As always, take care not to overcook them. Remember, pasta doesn't need to be swimming in sauce.

Part of the reason pasta speaks to us is that it's a change from the same old rice we have so regularly. Served on the side with chicken parmesan, it presents a satisfying plate. For vegetarians, substitute eggplant slices for the chicken breast. Prep the garden egg by sprinkling with salt to draw out the bitterness, then rinse and dry before using.

Bon appétit!

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Lasagne roll-ups.

2 cups your favourite protein (tofu, leftover chicken, beef or fish)

12 lasagna noodles

2 cups pasta sauce

1/4lb cheese, grated

1 green pepper, chopped

1 carrot, shredded

1/4lb string beans, cut in 1/2 inch pieces

1 onion, chopped

3 cloves garlic

1 1/2tsp each dried basil & dried oregano

2 stalks scallion, chopped

salt and pepper

Method

1. Cook noodles as per package directions; rinse.

2. Shred or slice protein

3. Heat oil and add green pepper, carrots, beans, onion and garlic. Sauté.

4. Add basil, oregano, pasta sauce and protein. Combine well, seasoning with S & P, adding scallion.

5. Lay 1 noodle flat. Place 1/2 cup of protein mixture on noodle and roll. Repeat with remaining noodles.

6. Place in baking dish, sprinkle with cheese and bake for 15 minutes at 350°F.

7. Plate, serve and enjoy!

Chicken noodle soup

4 cups chicken, shredded

2tbsp butter

3tbsp grated, peeled fresh ginger

1 onion, thinly sliced

6 cups water

4 cups low-sodium chicken broth

1 1/2 cups small pasta

1 medium bunch fresh cilantro, chopped

2 cups pak choy, shredded

3 scallion stalks, thinly sliced

1 shredded carrot

1 cup shredded cabbage

1 can baby corn, cut diagonally

Method

1. Sauté onions and ginger in large pot until soft.

2. Add water, broth and pasta, bringing to a boil.

3. Add chicken and heat through. Season with salt and pepper.

4. Add pak choy, carrots, corn and cabbage.

5. Serve with veggies crisp.

Chicken parmesan

6 chicken breasts (deboned) substitute

eggplant slices for a veggie version

1 egg, beaten

3/4 cup grated Parmesan cheese

2tbsp vegetable oil

26oz pasta sauce

1 cup shredded mozzarella cheese

Fresh parsley, chopped

Method

1. Place egg and parmesan cheese in separate shallow bowls. Dip each chicken breast in egg, then cheese coating well.

2. Heat oil in large skillet over medium-high heat. Cook chicken for about five minutes on each side or until no longer pink and cheese coating is golden brown. Remove from pan and reserve.

3. Pour sauce into skillet. Return chicken and spoon sauce over, adding shredded cheese. Cover skillet with lid and heat over medium heat about five minutes or until sauce is hot and cheese melts.

4. Prepare pasta.

5. Plate chicken on noodles, garnishing with parsley. 

Shrimp Pasta

1lb pre-cooked shrimp

1lb pasta

1tbsp salt

1tbsp sugar

3 cloves garlic, crushed

1 medium onion, diced

1/3 cup white rum

3 cups tomato sauce

2 cups water

1 tsp each dried oregano and basil

3/4 cup coconut milk

4tbsp oil

1/4 cup parsley, chopped

Method

1. Prepare pasta according to package directions.

2. Place rinsed shrimp, salt, sugar, water and rum in large bowl.

3. In skillet, heat oil over medium heat and sauté garlic and onions. Add tomato sauce, oregano and basil. Stir in coconut milk.

4. Drain shrimp. Add to skillet, toss to coat and heat through.

5. Add pasta then garnish with parsley.

6. Serve and enjoy!